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  1. #781
    Death Metal Madman StinnerOzz's Avatar
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    Some outdoor skating along my son riding his bike for cardio over the past few days, but that’s it. Was saving my efforts to continue my cut routine. I think after these 4 weeks I’ll begin adding calories in and more or less “gaintaining”. I will do some sort of combination of this program & my own, using a 75%+ rep max for compounds for a bunch of sets, plus some hypertrophy work.






    SUN / Day 1 / Week 5

    3 reps, 10 sets

    Day 1 Progression:
    Weeks 5-6: lower rest from 45s to 40s for
    Weeks 7-8: increase weight 1.5-2%
    Cardio: +90s


    (For reference, Day 2 will see the same weight increases on weeks 5-6, then shorter rest on weeks 7-8. All cardio-only days are +60s)



    ----

    Warmups
    Mix of Ring pullups/dips/deads - x2


    Deadlifts: @255

    Pullups: +50lbs

    Front Squats, narrow: @165 (bench for depth)

    Slight Decline Bench: @215 (9 sets x3, and 1 set x6)
    (#2, pinky on power rings)


    Jump rope @11.5 min
    Last edited by StinnerOzz; 08-30-2020 at 11:03 AM.
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  2. #782
    Death Metal Madman StinnerOzz's Avatar
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    MON
    CALVES / ABS


    Various calf/crunch warmups



    Wide Donkey calf raise off a step, heels close to floor, toes in
    +90 repped to a burn (20) toes in
    Then toes straight x8,12,12 RP
    SS w/3s peak & stretch, toes in: +45x8,6 RP


    Seated Calf Raise w/3s peaks & stretch
    110x4 / drop 90x4 / drop 70x5 / drop 50x6-8 / straight reps 50x6


    Rev Raise off a step
    25,15,10,8 RP



    Abwheel FLR, knees on Bosu: 3 each, 3 each


    Giant sets:
    #3 Decline Bench Rev. Crunch x8-12
    #5 Decline Bench Leg Raise (higher angle) w/3s peaks: 8
    #3 Decline half range crunch x10
    #3 Decline Decline Russian Twist +20x15 each, fast
    Gironda vacuums: @40s


    #3 Decline crunch +20x8 / drop bw
    Gironda vacuums: @20s
    Serratus Cable Crunch 70x8,6,6 alternating no rest each SS w/10s iso once each side
    Lying Leg Raise x15,10 RP
    Gironda vacuums: @20s
    Last edited by StinnerOzz; 08-31-2020 at 03:33 PM.
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  3. #783
    Death Metal Madman StinnerOzz's Avatar
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    Day 2 / Week 5

    3 reps, 10 sets

    Day 2 Progression:
    Weeks 5-6: increase weight ~2% vs. weeks 1-4
    Weeks 7-8: lower rest to 40s between sets
    Cardio: +90s

    I don’t have fractional plates so 5lbs. all around was close enough to the planned weight increase. I’m sure I’m not overdoing it. I'm hating this schedule, hate knowing I can't wing it at all and have to go by the clock. I might have to stop it early due to lack of mental capacity from everything else going on. I say that often and change my mind, but I put this workout off 3 days in a row for crying out loud. That's entirely unlike me and it's got nothing to do with the actual lifting which is the scary thing.


    I like this for legs and back, and even my biceps get hit well with these exercise choices. Delts are OK I suppose, pecs to a lesser extent, but definitely not triceps! I bet half my problem is they were always so good anyway, they're getting to "even". I don't like that, that's for sure!




    Warmups - ring pushups/gironda chins/Skater squats


    Narrow heel-elevated BB Squats @210 (+5lbs)
    Combined last 2 sets into 1 set of 6.


    Cable Rows @180 (+5lbs.)
    Shortened rest, by feel.


    Push Press @140 (+5lbs.)


    RDL @230 (+5lbs.)


    ++Bonus tricep crisis workout
    Incline skullcrushers: 70x25,15,10 RP
    Cable Rope French press w/5s peaks/negatives
    50x6,4 RP
    RP straight reps x8
    Last edited by StinnerOzz; 09-07-2020 at 07:03 AM.
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  4. #784
    Death Metal Madman StinnerOzz's Avatar
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    Planned on doing upper & arms again on Sunday, I was still sore. Planned on doing so Monday, we had last-minute holiday plans come up. So I skipped everything and had some bad food.

    BUT I did pick up a lying leg curl/leg extension combo machine so all is not lost! Of course, that's useless in this program I'm finishing up, but once I'm back to my own stuff I will definitely cycle them in. I prefer lying curls over seated anyway, and doing them w/my unstable pulley in my cage. That works fine, but if the rep tempo gets quick then the weights swing and that sucks. Plus the ankle cuffs are often a PITA especially when going around a 10RM clip. What's funny is the leverage on this thing is a lever for plates, so even 50lbs. worth is pretty heavy. That's actually good though, no need to move many plates to use it. Wife also has a new elliptical on order so we'll have a cardio machine soon. It has a seat to serve as a bike too, so I'll be able to do bike sprints if I want! Hopefully it works well for that.

    I should be back to it later today, even though my triceps are still sore as hell from that 50-rep bonus workout on Saturday. I didn't expect this much soreness, but they have been neglected for a while...
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  5. #785
    Death Metal Madman StinnerOzz's Avatar
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    (insert complaints and excuses here)





    TUE / Day 1 / Week 6, kinda/sorta


    ----


    Warmups
    Mix of Ring rows/dips/deads - x2



    Deadlifts
    255x4,5,6 RP
    275x8,4 RP


    Pullups
    +60x4,3,3,3 RP


    Slight Decline Bench (#2, pinky on power rings)
    185x15,8,4 RP w/10s iso on last rep of each


    Front Squats, frog stance (bench for depth)
    135x8,8,8 cluster sets
    185x8,5 RP


    Lying leg curls w/3s peaks: 40x8-10?
    SS leg extensions, toes in, 5s peaks: 40x12?


    Ring dips, feet supported, 5s negatives: x8
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  6. #786
    Death Metal Madman StinnerOzz's Avatar
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    CALVES / ABS / CARDIO



    Warmups: various calf raise/crunch work



    Donkey calf raise off a step, heels close to floor, toes in
    +90 repped to a burn (20)
    15s rest x8,8,10 RP slowwww
    30s rest +45x8,6 RP w/3s peak & stretch


    Seated Calf Raise w/2s peaks & stretch
    115x5 / drop 90x4 / drop 70x8 / drop 50x8 / straight reps 50x12,8 RP


    Rev Raise off a step
    25,15,10,10,10 RP




    Abwheel FLR, knees on Bosu: 4 each, 4 each


    Giant sets:
    #3 Decline Bench Rev. Crunch x12
    #5 Decline Bench Leg Raise (higher angle) w/3s peaks: 8
    #3 Decline half range crunch x10
    #3 Decline Decline Russian Twist +20x15 each, fast
    Gironda vacuums: @30s?



    #3 Decline crunch +20x8 / drop BW x6
    Gironda vacuums: @20s
    Serratus floor crunch 20s x15
    Gironda vacuums: @30s
    Lying Leg Raise x20
    Lying Gironda vacuums: @40s
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  7. #787
    Death Metal Madman StinnerOzz's Avatar
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    FRI / Day 2 / Week 6, kinda/sorta


    Based on the 10 sets, 3 reps, 45s rest plan. Upping intensity overall because I’m feeling like things have stalled again. While it’s most likely entirely my fault for being a bit lax, I find my intensity & frequency has always made up for that. Bad news for right now, but good news for when I get off this entirely and carry over what I liked about it in addition to a better diet than I had before. Hopefully!



    Warmups - ring pushups/gironda chins/Skater squats



    Narrow heel-elevated BB Squats
    185x5,5
    SS / add 205x4,4
    SS / add 225x4,4
    RP Sissy Squats x6
    SS Leg Extensions, toes in w/5s peaks & negatives: 40x10


    Cable Rows
    190x8,4,4,3
    RP Pullups w/3s iso mid-rep x5
    SS J-Pulldowns 150x5,5 cluster


    Push Press: 155x3,4,5
    RP Snatch Grip High Pulls 175x4,4,4 RP
    SS DB Side Laterals rep/iso
    @25x 5/5, 4/4, 3/3, 2/2, 1/1

    Rear W Laterals: 30x20,10 RP
    SS Face Pulls (lat stack) w/5s peaks: 50x8



    RDL: 245x6,4,3 RP

    RP Lying leg curls w/5s peaks & negatives 30x8



    I *plan* to have an arm day tomorrow.
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  8. #788
    Registered User Cantplankwell's Avatar
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    Nice find on the curl extension combo!, would love to have room for that here, along with other cable machines.

    Way to keep at it and piling on the work, does not look like you are stalling to me.

    Those 155lb push presses are strong numbers!

    Ill catch up with you more later on, been super busy...wife about to pile on the fall "project list" now that the heat is gone.
    Strength + Cardio + Proprioception = dominance
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  9. #789
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by Cantplankwell View Post
    Nice find on the curl extension combo!, would love to have room for that here, along with other cable machines.

    Way to keep at it and piling on the work, does not look like you are stalling to me.

    Those 155lb push presses are strong numbers!

    Ill catch up with you more later on, been super busy...wife about to pile on the fall "project list" now that the heat is gone.

    I hear ya! I missed my workout yesterday because I was putting in a new patio door and it went longer than expected. I was so beat from the heat (plus I impaled myself on a nail) that I zonked out in the late afternoon. Today I'm finishing up, and I think at this point I'll just do a full upper workout tomorrow w/emphasis on arms. I don't think I'll be hitting any big leg work this week since my foot is killing me, so it'll be an upper body blast for sure. That new machine will come in handy here though! I can do leg curls and extensions all day and not bother my foot.

    My stalling is moreso about fat loss. Since I've lost size from the cut, the only way that's acceptable is if I keep leaning out and I feel I've stalled too much. Not sure what to do except go back to my usual routine that I know works for me, and see how that goes w/the cutting diet. More cardio would be nice too, but until the elliptical gets here it's only jump rope & skating for me. Cutting sucks if you don't know what works for sure. Everything feels like a guess and a risk until you reach your destination and confirm everything. Or not. Meanwhile your muscle mass may take a hit, which for me is the #1 thing. Then again I may have gotten as far as I can w/this cut for now and can maintain+ for a while before I give it another go sometime. It'd be nice mentally, that's for sure. Crazy I went from eating anything I wanted and feeling fine to feeling like eating a small handful of chips ruins my entire day even if I cut calories elsewhere. I'm definitely leaner, but I'd have expected to be closer to RIPPED by now since it's been months.
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  10. #790
    Death Metal Madman StinnerOzz's Avatar
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    I’ll get legs back in the mix when my nail-hole doesn’t hurt anymore.

    Until then, back to my roots. Tomorrow I’ll at least do calves, abs, and leg extensions/curls since they’ll save my feet.


    ****ing bowflex dumbbells, one of the big plates got scuffed badly and now it won't attach to the handle. Ruined any plans with DBs over 35lbs until I can get a replacement.


    UPPER #1

    Warmups
    Gironda Dips x6 SS Pullups x6 SS Rope Face Pulls 50x10 - 2 sets


    Incline BB Press, slow and extra focused on pecs
    135x12 RP/add 155x6 SS/add 175x4
    SS Slastix/Band Hybrid Dip/Fly @ 60s
    SS Gillotine Press 135x12,10 RP


    BB Rows: 225x6,6,6,6 RP
    SS Gironda High Pulley row, 30s rest between each
    135x8, 135x8, 135x6, 135x6


    Leaning DB laterals: 35x6 / drop 30x6 / drop 25x8 / drop 20x8 each
    RP DB side laterals Peak/rep: 20@ 10/5, 10/5, 5/5
    RP 20@ 5/5, 5/5, 3/3


    DB Hammer curls w/3s peaks: 25x5 add 30x5 add 35x8?
    SS Drag Curls clusters: 85x6,6,6
    SS Guillotine Curls 90x6 / drop 45x7-8 w/5sp
    SS BB curls 45x30


    Incline skullcrushers: 70x25,15,10 RP (add)
    RP Floor Skullcrushers dead-stop: 95x5,5,3 RP
    RP Cable Rope French press w/3s p/n
    50x6 / straight reps x8
    SS Straight Bar Pressdowns w/triple peaks 50x6 / drop 40x5
    SS CG Bench 135x5 w/2 half reps @bottom each rep




    French press on lat tower = not a good idea (range topped out, has to kneel)

    If nothing else, I get wayyyy more pumped from. A workout like this than the other one.


    I'll emphasize rear delts next Upper day. Not sure if I'll get away with calf work tomorrow or not, but I'll try. We'll see how badly my wound stretches when I stretch my foot. I actually stepped on ANOTHER screw tonight right before my workout. I tight I cleaned up the project site good too! It didn't go in nearly as bad as the nail did, but i still had to yank it out hard.

    Anyway, it's getting better but still hurts a lot even with stuff like rows or...sitting down or walking 😂
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  11. #791
    Death Metal Madman StinnerOzz's Avatar
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    CALVES / ABS / LEGS


    I am down to 183 all of a sudden and I don’t know if it’s eating too little, losing muscle, stress, all of the above, or what, but I still feel like I’ve been stalled in getting leaner for WEEKS and this is pretty much the final straw. I could feel it coming for a while and here we are. I figured I'd get pretty ripped around 180 but at 183 I'm not sitting on a cold six pack so "ripped" is probably going to be closer to 170. No thanks. I'm lean enough for now and will start adding carbs into my days. I will begin by demolishing some heavy carbs post-workout. Once the elliptical arrives I'll do HIIT 1-2x per week and continue on w/a thoughtful diet, like eating fats & veggies throughout the day and carbs post workout. Maybe 30-40g pre-workout or at breakfast, but we'll see. I won't completely abandon trying to lean out but I'm not going to use every bit of strength I have to fight wanting carbs or some junk here and there. I've got too much going on that totally drains me as it is, I don't need lifting to do the same. It was simple at first, but I'm beaten down bad now mentally as far as dealing w/my change in size goes. The calorie deficit doesn't help either.

    Anyway, tonight was awesome and my foot felt fine!



    Warmups:
    Skater Squats x6/lying ham bridge elevated 25x12/single-leg calf off step x8/crunch x20
    2 sets

    -----

    Landmine Linebacker Calf Raise off step (30lb. apparatus)
    +90x20,10,5* RP
    +120x10,6,5*,5*,3* RP
    *double peak/2s iso hold each rep


    Ab giant set
    #3 Decline Bench Rev. Crunch x12 (10s neg last rep)
    #3 Decline Bench Crunch w/3s peak x8
    #5 Decline Bench Leg Raise (higher angle) w/2s peaks: x10-12?
    #3 Decline half-rep iso 30lbs @ 40s
    Gironda vacuums: @40s RP 30s


    Rev. Raise off a step: x30,15,15 RP
    Seated tibialis raise +70 3s peaks/2s peaks/Straight reps xF each



    Front Squats, frog stance (bench for parallel depth)
    155x8,6,5,4 clusters for volume
    185x8,5,5 RP

    RDL: 185x4 add 205x4 add 225x4 add 245x4
    SS Leg Extensions w/5s peaks: 50x15
    SS Lying Leg Curls: 50x10 drop 2up/1 down 25x6 each



    Abwheel, knees on Bosu: x10 w/10s plank last rep RP x5 w/5s plank each rep
    SS Gironda vacuums: @40s


    RP giant set to finish:

    Hanging trunk curl x12
    Lying Leg Raise x12
    Oblique Jackknife x5,5 alternating each
    Serratus Cable Crunch 70x8,6,6 alternating no rest each
    Gironda vacuums: @30s
    Twist crunch x20 each side RP'd



    I'll do seated calf work w/upper tomorrow unless they feel too beaten.
    Last edited by StinnerOzz; 09-16-2020 at 03:56 PM.
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  12. #792
    Death Metal Madman StinnerOzz's Avatar
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    Took a look at some photos and such, I'm MUCH leaner than I thought. Just my lower pecs and abs aren't getting ripped yet and I'm too light to keep it going full-bore at this point. Also I need a mental break from constant worry as I've mentioned. Working out on the fly was a lot more enjoyable than the other routine too, which is huge.




    UPPER minus arms



    Warmups
    Ring warmup x2
    Unsupported dips x6/inverted rows x7/supported pullups x4

    Standing calf off a step double peaks
    x6 single leg, x12 double



    Flat BB Press RP set
    185x12,8 / drop decline x5 2/half rep @ bottom
    RP Unsupported Ring Dips: x8 w/20s iso
    SS Guillotine Press; 135x9
    SS Low Pulley fly for lower pecs 35x10 each


    Neutral grip pulldowns: 190x6,4,4,3,3 cluster
    SS Cable rows w/5s peak/neg: 100x8
    SS DB Pullovers: 70x10


    Snatch Grip High Pulls
    185x4, 205x3, 225x2, 225x2,1 RP


    Face pulls 70x12 +20s iso

    Bent cable Rear laterals row kinda move
    Used a rope to mimic a Rev fly
    70xF with 3s peak every other rep. Failure was when my abs cramped and I had to stop contracting them before they blew up…



    Gonna do arms & calves tomorrow. Planned on calves today but I couldn't feel em well after warmups and chose to skip them for when I have less to do.
    Lifting. Hockey. Headbanging.

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  13. #793
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    ARMS / CALVES



    CG Bench 135x20, 155x12, 175x8


    DB Curls SS Hammer Curls
    20x12 / 20x10
    25x10 / 25x8
    30x8 / 30x8


    V-Bar Pressdowns triple peaks 50x8
    SS Face Fwd Cable Extensions 2s peaks 50x8
    SS Band Tate Press w/3s peaks x8 (weird to figure out, but painful in a good way)


    Concentration curls 3s con+ecc
    25x8 +20s iso last rep each
    SS Rev Cable Curls
    50x4 / cable curls x3 each w/triple peaks


    Parallel dips, tricep focus: BW x20,10,10,10 RP




    Seated Calf Raise w/2s peaks
    90x8,6,6,6 RP
    90x10,6 RP / drop 70x8,6/ drop 60x8,5 RP

    Each SS w/BW raise peaks xF


    Really felt my calves today! Glad I waited instead of wasting time just going through the motions yesterday.
    Last edited by StinnerOzz; 09-18-2020 at 03:01 PM.
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  14. #794
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    Did some skating sprints today. Originally wanted to do legs today but got stuck on some house stuff and then my son wanted to go play outside on wheels. I ended up racing him and my wife around the neighborhood on their bikes. I finished while they were around 20% of the way complete - lol. I was smoked! Legs were too sore to lift afterward and lungs needed a while to calm down. I will try doing actual HIIT this way (a mile exact, which is cool) sometime, maybe 30/30 or 30/60. Today I just sprinted as long as I possibly could before I got tired, then kept a brisk pace and sprinted on/off as I could. That first blast was brutal though, then the last 1/3 or so was tough too. I wonder how long it took and how my pace kept up...

    Back to high intensity+low/moderate volume tomorrow. Vacation Sat-Mon so I'll eat plenty of junk and get no training except walking. Oh well!
    Lifting. Hockey. Headbanging.

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  15. #795
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    UPPER

    Warmups
    Unsupported ring dips x6/elevated inverted ring row iso @10 x3/Pullups x4 - 2 sets



    Slight Incline BB Press, slow and extra focused on pecs
    135x12 RP/add 155x6 SS/add 175x5
    SS Unsupported Ring Dips x8,4 RP +20s iso
    SS Guillotine Press w/5s negative: 135x6


    BB Rows: 225x6,6,6,6 RP
    RP Gironda 45 degree pulldown, 30s rest between each 90x8, 90x6, 90x6, 90x5
    SS Face pull iso holds 90@60s neutral / 90@20s overhand


    BB shrugs (*3s peaks)
    135x15 add 185x6* add 215x5*add 275x6,5,5 RP (power shrugs on RPs)



    Mini break to get on a work meeting

    ------

    DB Hammer curls w/3s peaks: 25x5 add 30x5 add 35x8
    RP Drag Curls clusters: 95x8,6 RP
    SS Guillotine Curls w/3s peaks 75x8,5 RP


    Incline skullcrushers: 80x25,15,10 RP
    SS Parallel Dips: +25x12,8,6 RP
    SS Tail Ends: 50x8,5 RP




    Want to save dead stop Floor Skullcrushers (95x5,5,3 RP) and delts for next upper day.

    Lower tomorrow.


    edit: @CPW, how about Hellebuyck with the Vezina! Incredible.
    Last edited by StinnerOzz; 09-21-2020 at 03:57 PM.
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    Another conference call workout...



    LEGS / CALVES / ABS


    Warmups
    Skater Squats x4 / elevated Ham Bridge +40x4,4 dual/single / Sissy Bench x4 / DB RDL 45x6
    Skater Squats x4 / elevated single Ham Bridge +40x6 / Sissy Bench x4 / DB RDL 45x6



    Heels elevated Squats (bench for depth)
    135x5 add 155x5 add 165x5 add 185x5
    185x3 add 205x4 add 225x3,2,1 RP

    RP Gironda Sissy 40x8
    SS Leg extensions toes in/3s peaks/negs 50x12
    +20s iso last rep


    Lying Leg Curls 3s peaks/negs
    40x12, 40x10
    2up/1down 20x10 each



    Various warmups

    Calf Raise off a step, toes in
    slow but nothing special
    +70x12,8,6,6 RP

    Standing Calf Raise (+10s iso on final rep each)
    +50x10 / x10 / x10 partials
    +hard stretch




    AbWheel/Swiss Ball Pike/Hanging Trunk curl/Decline Rev. Crunch (#5)
    x20 / x10 / x6 / x6
    x15 / x8 / skip / skip
    Last edited by StinnerOzz; 09-22-2020 at 03:48 PM.
    Lifting. Hockey. Headbanging.

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    UPPER



    Ring warmup x2 sets
    Supported inverted rows x7/pullups x4/Supported dips x10



    Neutral grip pulldowns: 190x6,4,4,3 cluster
    RP Cable rows w/3s peak/neg: 160x6,3 RP
    SS DB Pullovers: 70x10


    Flat DB Press 80x12,8 RP
    SS decline 70x6 w/half reps @ bottom
    RP Unsupported Ring Dips reps/isos
    2/10, 2/10, 2/10
    SS Guillotine Press; 135x8 +top partials x6



    Leaning DB laterals drop sets: 35x8 / 30x6 / 25x8 / 20x iso @5s x5

    Face pull iso holds 90@30,15
    SS Bent cable Rear lateral row w/rope
    80xF with 3s peak every other rep



    CG Bench 135x15,10,10,7 RP


    Incline DB Curls: 35x8 +20s static
    SS DB Curls: 30x8 / hammers 30x6
    SS Rev Cable Curls triple peaks 30x7?
    Lifting. Hockey. Headbanging.

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  18. #798
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    LEGS / CALVES / ABS

    Warmups x2
    Skater Squats x6/elevated ham Bridge +25x12/single calf off step x8/frog crunch x10


    -----

    Landmine Linebacker Calf Raise off step (30lb. apparatus)
    +90x20,10,10 w/big stretch RP
    +125x10,8,8 w/10s iso last rep of each (partials where necessary)
    +hard stretch


    Rev. Raise off a step: x30,15,15,10-,10* RP
    *20s iso last rep


    AbWheel/Swiss Ball Pike/Hanging Trunk curl/Decline Rev. Crunch (#5)
    x15 / x10 / x6 / x6
    x15 / x10 / - / -

    -----


    Front Squats (bench for parallel depth)
    Frog stance 155x8,6,5 clusters
    Normal 185x8,5 RP

    Leg Extensions
    55x8 - 5s peaks/negatives
    80x6 - 5s peaks


    Lying Leg Curls
    30x15, 40x12



    All-angles giant set upon giant set to finish
    #3 Decline Bench Rev. Crunch 3s peaks x5
    #3 Decline Bench Crunch 5s peaks x5
    Gironda vacuums: @30s
    #5 Decline Bench leg tuck 2s peaks x8 not feeling it
    Oblique Jackknife x10,5 alternating each
    Lying Leg Raise 5s negatives x6
    Twist crunch x10 each
    Gironda vacuums: @30s




    Assembled our new elliptical machine today. It's a hybrid piece that also has a bike setup. Our home gym has exploded, here's what I added during the lockdown. Funny thing is everything is unnecessary. The necessary stuff (rack, plates, benches, dumbbells) were already in place as a doomsday option...and I guess doomsday came - lol


    Lat tower/low pulley
    Sissy Bench
    Leg curl/extension machine
    Seated calf
    Olympic rings
    Assorted cable accessories
    Upper/lower pulley rack setup
    Landmine linebacker assy
    FID adjustable bench (replaced old FID, still have the commercial adjustable I may sell soon)
    Elliptical/bike hybrid
    Big plate tree
    Dip bars
    More mirrors & flooring
    Lifting. Hockey. Headbanging.

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  19. #799
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    Vacation this weekend, lots of biking, walking, bad food, but not totally pigging out. I had fun.

    I've got to work in some HIIT on the new cardio machine sometime and alsl try to do some skating before it gets too cold. First thing's first, weight lifting.




    UPPER

    Warmups
    Ring dips x6/ring pullups x6/face pulls 50x12 - 2 sets



    Slight Incline BB Press, hard retraction for extra focus on pecs
    135x12 add 155x6 add 175x6
    RP Ring Dips reps/iso: 6/20, 4/10, 2/10
    RP Guillotine Press w/3s negative: 135x8


    BB Rows: 195x10,10,8,8 cluster set (Lowered weight from 225x6,6,6,6 to do more tonnage: 7020lbs vs. 5400!)
    RP Gironda 45 degree pulldown, 30s rest between each 80x12,8 RP
    SS Rope Race pulls reps/iso:
    80x 5/20, 5/15, 5/10


    BB Power Shrugs ascending set w/hooks
    225x3 add 255x3 add 275x3 add 305x3 add 315x3,5,3,3 RP +20s isos x2


    DB Hammer curls w/3s peaks: 25x5 add 30x5 add 35x8 / straight 35x6
    SS Rev cable curls triple peaks/straight: 50x3/3 / drop 40x5/5


    Incline Skullcrushers: 85x25,15,10 RP

    Parallel Dips: +25x20,12,8 RP (add)

    Tail Ends iso/reps: 35x 10/4, 20/10, 15/6, 10/6





    Upper day 2 will focus on delts and less on arms.
    Last edited by StinnerOzz; 10-04-2020 at 08:37 PM.
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  20. #800
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    CALVES / ABS / CARDIO



    AbWheel FLR x4 each/Hanging Trunk Curl x6 /Swiss Ball Pike x6

    Cable Crunch
    45x30, 70x20, 70x20, 70x20 +10s iso
    These suck on my home setup, that's for sure.

    Cable Crunch
    70x6 triple peaks



    DB calf raise against Incline bench 45s x25

    Leaning BB standing calf raise
    135x8 add 155x8 add 175x6 add 205x8 add 135x8,6,4 RP +top partial burnouts

    Landmine Linebacker Calf Raise (30lb apparatus) * = 10s iso hold
    190x10* / drop 170x8 / drop 150x10* / drop 135x8
    210x6* / drop 190x6 / drop 170x4* / drop 155x6*


    Elliptical/bike HIIT: 4 rounds @ 30/60
    High level 15 / low level 7




    Legs - later today (this might suck thanks to the HIIT, but I had to do some)
    Lifting. Hockey. Headbanging.

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  21. #801
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    LOWER

    Warmup
    Goblet squat 70x5 / DB RDL 50s x6/ Walking Lunges x15 each



    Standing Calf Raise (+10s iso on final rep each)
    +50x10 / x10 / x10 partials / +hard stretch
    +55x10 / x10 / x10 partials / +hard stretch

    Rev. Raise off a step w/2s peaks x20,15,12,10 RP w/10s iso last rep of each



    Heels elevated Squats (bench for depth)
    135x5 add 155x5 add 175x5 add 195x6,4,3,3 RP

    Free Sissy x8
    SS Leg extensions @60lbs
    5s iso, 4 reps - x3 / drop 50x8 w/extra half rep @ peak

    RP DB RDL 50s x20
    SS Lying Leg Curls @25lbs
    3 reps +5s peak & negative - x5
    RP straight reps 35x8


    Not too horrible. This extra stuff should make up for 1 leg workout this week. Probably can't lift Saturday, and tomorrow is upper 2.


    Just got word that oue hockey rink is reopening on January. Now to get my wife on board. She's ready to go play soccer herself, so :shrug: I'll most likely just stick to 1 team to start, and it'd be my new team as opposed to the longtime bunch that irked me for a while anyway. I can only imagine that group guys with 9 months of rust - lmao
    Lifting. Hockey. Headbanging.

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    Whew... I hate feeling like I need to prioritize half my body. Logic might suggest everything is fine and a couple things don't need as much attention but it'd hard to come to grips with that.




    UPPER 2

    Ring warmups
    Pullups x6/Dips x6
    Pullups/dips/Pullups/dips x5 each

    Pullups are done w/a leg raise iso hold, so my abs get some good TUT attention.



    Hanging Leg Raises x12
    SS Sicilian Crunch +10x6
    SS Plate Crunch +25x6
    SS Heavy Band Knee tucks 3s peaks x8



    Neutral grip pulldowns: 140x6 add 160x5 add 180x6*,4* RP
    *10s iso last rep
    RP Cable rows hard peak/3s neg: 180x4 / drop 160x5 / drop 140x6
    SS DB Pullovers: 60x12



    Slight Incline DB Press 80x12,8 RP
    Shoulder didn't feel good on these^
    RP Ring Dips reps/isos: 4/10, 4/10, +bottom partials x6
    SS Guillotine Press 135x8 +top partials x6


    Shoulder TUT mega-set
    Landmine Linebacker Shoulder Press 3s con/ecc (30lb apparatus)
    +45x8 / straight x8
    SS Cable Side Lateral 10x12,8 each (10lb. Iso hold on non-working arm during set. Ended up quote sloppy, but gave a killer burn)
    SS Rear Delt Rev. Fly 40x12
    SS Incline Rear Delt DB Swings 40x8,6 RP



    Parallel Dips +70x12,8 RP
    Bottomed out, no full reps. Damn it I need a new cage for these dip bars so I can use a belt.

    DB Hammers 3s negatives 35x10
    EZ Spider Curls 40x25 / SS Rev. grip partials x15

    I planned to do a big ab circuit too, but got held up mid-workout again. Kid tantrums and work. That's a definite downside to a home gym, although I'd probably have to bring my laptop and do work like this at the drop of a hat too. I should just lift when I can, because I keep getting interrupted almost every day! Hopefully I can hit them tomorrow along with some cardio.
    Last edited by StinnerOzz; 10-04-2020 at 08:31 PM.
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    UPPER 1


    Ring Warmups - Leg raise pullups/Dips
    4 each RP 5 each SS 5 each



    Slight Incline BB Press, hard contractions
    145x12 add 165x8 RP 185x6
    RP Ring Dips reps/iso 6/20, 4/10 RP 3/15
    SS Guillotine Press w/3s negative: 135x6


    Pullups +70x5,3,3 cluster / drop +45x3 w/5s peaks & negatives
    RP Single-arm cable rows 50x10,5,4 each
    SS Rope Face Pulls 5s peaks 80x6


    Incline DB Curls 35x10 / Incline Hammers 35x4
    SS EZ Spider Curls 60x12 / SS Rev. grip x6 +partials x10


    Incline Skullcrushers 90x25,15,10 RP
    RP Parallel Dips w/light band x6 w/3s peaks
    Again, tough to pull off. Damn this rack and its limited peg holes!


    Shoulder TUT set
    Landmine Linebacker Shoulder Press 3s con/ecc (30lb apparatus)
    +45x12 / Straight x6
    SS Gironda DB Swing 20x8 each
    SS Incline Rear Delt DB Swings 40x15
    Last edited by StinnerOzz; 10-12-2020 at 09:41 AM.
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  24. #804
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    LOWER / CALVES / ABS
    LEGS



    Warmups x2
    Skater Squats x4/BW squats x8/Elevated ham Bridge +25x12/DB Calf Raise off step 40-50x8/Crunch +25x8


    Landmine Linebacker Calf Raise off step (30lb. apparatus)
    +90x20,10,10 RP w/big stretch final set
    +125x10,8,6 RP
    +125x10,8,8 w/10s iso last rep of each (partials where necessary)
    +hard stretch
    These didn't feel too great today.


    AbWheel/Swiss Ball Pike
    12/10
    12/8


    Rev. Raise off a step: x30,15,15,10-,10* RP
    *20s iso last rep



    Front Squats (bench for parallel depth)
    Frog stance 165x8,6,5 clusters
    Normal 185x6,6,4 clusters a rep or 2 of failure to preserve form.


    Leg Extensions, toes in
    50x10+ 5s peaks/negatives
    60x20 straight reps
    Each SS Lying Leg Curls 2s peaks: 35x12


    Leg Fwd DB RDL
    40s x10 each




    All-angles giant TUT set
    *w/10s iso hold after set

    *#5 Decline Bench Rev. Crunch x8
    *#3 Decline Bench Crunch x8
    Gironda vacuums: @30s
    *Seated Leg Tuck x12
    Oblique Jackknife x12 each
    Hanging Leg Raise x12
    *Hanging Trunk Curl 5s peak x4
    Gironda vacuums: @30s
    Light Band oblique tucks squeezed peaks x10 each
    Gironda vacuums: @30s
    Lifting. Hockey. Headbanging.

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  25. #805
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    Location: Michigan, United States
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    UPPER 2 / CARDIO


    Light on everything for plans of doing Upper 3 on Saturday. Lower 2/abs tomorrow.


    Began adding some carbs into my diet. Not many especially compare to my usual high carb approach, but ironically I'm now accustomed to extremely low so 80g daily feels like a lot - lol. Veggies and trace amounts from protein-focused foods excluded. Anyway, I'm at 183-184ish and my abs are starting to pop. I'm trying to add weight and so far nothing. Looking thicker and leaner though, so it's good. Mentally weird to really focus on this stuff after all these years. Even my wife mentioned my abs for the first time probably EVER. That was surprising and felt good to get some sort of mention. The gym crew would have been my validation all there months but I obviously haven't been going.




    Flat DB Press/Standing Cable Rows
    60x8 / 90x8
    70x6 / 120x6
    Slight Incline 80x5 / 145x5



    DB Rows: 80x6,6,6,5 alternating cluster sets
    SS J-Pulldowns: 140x8,5 RP +20s iso


    Ring Dips x15,8,6 RP just shy of failure to keep safe
    SS Slastix/heavy Band Fly varying tempos for TUT ~60s
    Surprised to get that many. I've come a long way and can stabilize the rings much more easily than when I began.


    Snatch Grip High Pulls
    155x6, 185x4, 205x3, 225x2,1,1,2 RP
    I can certainly notice having ignored these a lot lately. Stopped seeing development progress, so they had to go.


    Single-arm BTB cable curls
    25x15, 30x10 each


    Floor Skullcrushers, dead stop
    95x10,5,4 RP


    ---


    Jump rope, 5 rounds: 30 on/30 off

    Elliptical bike HIIT 4 rounds: 30/60, level 16/7
    Last edited by StinnerOzz; 10-08-2020 at 03:32 PM.
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  26. #806
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    LOWER
    CALVES / ABS

    Warmup
    Goblet squat 70x5 / DB RDL 50s x6/ Walking Lunges x8 each / various calf raise
    Goblet squat 70x5 / DB RDL 50s x5/ Walking Lunges x8 each / various calf raise

    #4 decline crunch x8, x6



    BB standing calf /DB standing calf/seated calf supersets/drop sets




    Heels elevated Squats (bench for depth)
    135x6 add 155x6 add 175x6 (+1 each, but rest pause before heavier set)
    RP 195x6,4,3 RP (-1 RP set)


    RP Rev. Lunge: 95x8 each leg
    SS Leg extensions 5s iso/5 reps - 50x3
    Drop straight reps x8 / 10 partials
    SS lying leg curls 50x10

    Skipped more direct ham work due to time restraints and them being sore anyway.



    All-angles giant TUT set
    *w/10s iso hold after set

    *#5 Decline Bench Rev. Crunch x8
    *#3 Decline Bench Crunch x10
    Gironda vacuums: @60s
    Seated Leg Tuck 5s peaks x8
    Oblique Jackknife x12 each*
    Serratus cable crunch 50x15 each*
    Lifting. Hockey. Headbanging.

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  27. #807
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    UPPER 3


    No plan, just winged it and did whatever.


    Incline pushup / pullups / rope face pulls
    10 / 5 / 50x10



    Volume over intensity, none to failure, short rest between all.


    Decline BB bench: 205x6
    SS Standing cable row 140x6

    Decline BB bench: 205x6
    SS Standing cable row 140x6

    Decline BB bench: 205x5
    SS Standing cable row 140x5

    Decline BB bench: 205x5,5,3 RP
    SS Standing cable row 140x5,5,3 RP


    Incline DB flies: 40x10 / flat x? w/big stretch
    SS Wide Pulldowns 140x12 +10 top partials

    I don't know why, but DBs bother my right delt all the time lately.


    Cable Upright rows w/3s peak and negative
    70x12,6 RP
    SS leaning Incline DB lateral 10x10,6 each +10s negative final rep


    V-bar pressdowns (lat tower)
    *=10s iso
    50x20, 70x12
    80x8*, x2*
    drop 60x8* / drop 50x8*
    drop rep/iso 40x3/10, 3/10, 3/10, 3/10
    Lifting. Hockey. Headbanging.

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  28. #808
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    UPPER 1 / ABS

    Little of everything



    Ring Warmups - Leg raise pullups/Dips
    4 each
    RP 5 each SS 5 each



    Flat BB press cluster sets: 185x12,8,8,6,6
    I recall doing this for 225x8 for 8 sets, but I think that was also on a 1x per week volume routine. Either way, I'm a long way from that, but at least my pecs look better now.
    RP Ring Dips reps/iso: 5/15, 5/10 RP 5/15
    SS Guillotine Press w/3s negative: 135x5


    Pullups +70x5,3,2 cluster / drop +45x4 w/5s peaks & negatives
    RP Single-arm cable rows 60x8,5 RP each
    SS Rope Face Pulls rep/iso @80: 3/5, 3/5, 3/5, 3/5


    Incline Hammers 35x10 +5 slightly paused
    SS EZ Spider Curls 70x8 / Rev. grip 50x10 +top partials


    Incline Skullcrushers 100x15,10,8 RP
    SS Rope Pressdowns (lat tower): 50x12 drop 40x8


    Ab Wheel FLR x6 each
    SS V-sits w/3s peaks x12,3 slight pause


    Gironda DB Swing 20x8-10? each
    SS Incline Rear Delt DB Swings 40x15 drop 30x15
    Last edited by StinnerOzz; 10-15-2020 at 08:23 AM.
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  29. #809
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    LOWER: LEGS / ABS



    Warmups: Goblet Squats 70x6 / DB RDL 50x6
    Frog Crunch x20


    Front Squats Frog stance SS DB RDL
    135x6 / 50x8
    165x4 / 60x6
    185x4,3,3,3 cluster / 70x8,5,4 cluster


    Leg Extensions, toes in
    25x8 add 40x8 add 50x6 add 60x8 add 70x6 add 80x5 add 90x7
    RP 3s peaks: 70x3 drop 60x5 drop 55x5 drop 50x5


    Lying Leg Curls
    30x15, 40x10
    1up/2down: 20x8 each



    All-angles giant TUT set
    #5 Decline Bench Rev. Crunch x12,4
    #3 Decline Bench Mid-range Crunch x8,4
    Seated Leg Tuck 5s peaks x8,4
    Oblique Jackknife x12 each
    Hanging Trunk Curl x6
    Twist Mountain Climbers x20 each


    Calves tomorrow
    Lifting. Hockey. Headbanging.

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  30. #810
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    CALVES / CARDIO


    Wide Donkey calf raise off a step
    *2s peak/stretch
    +90x20 burn / SS 80x10*
    +80x20 burn / SS 80x5* drop +65x5*

    Not sure I ever mentioned it, but I use the landmine for this and hook it with a belt.

    SS Standing Calf Raise reps/iso
    3/10, 3/10, 3/10, 3/10
    And a little extra for the left leg@


    Seated Calf Raise 2s peak/stretch
    50x15?



    Jump rope @ 8min, 30 on/30 off

    HIIT - 3 rounds 30/60, level 16 elliptical / 5-7 bike
    Lifting. Hockey. Headbanging.

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